Past couple weeks I've noticed pain in my left delt towards the end of a shoulder workout. Dont think it's joint pain, but it's definitely enough to stop me in my tracks and call it a day for shoulders once it happens.

At least twice. Sometimes three times, when you count in a squat variation that I occasionally do on my deadlift day. I'm not doing any specific programming right now, as I have 12 days until I leave for Basic. I'm just working up to PR's on the main lifts, and doing whatever work I feel like around that.

In general, I try to squat and bench at least twice a week, deadlift once, and press once. On the high end, I will throw in variations of the lifts and squat three to four times a week, deadlift twice, bench three times, and press three times. I've found that high frequency is the absolute best training methodology for me (and for most people, really).

When I come back, I plan on squatting and benching twice a week, deadlifting once a week, and pressing twice a week, along with an additional variation of each lift at least once a week, hitting all of the lifts a grand total of 11 times per week. Contrast this to a once a week program, with a total of three or four main lifts and variations per week. I might also consider replacing the lift variations with the lifts themselves.

The thing with high frequency is that not only does it force you to know your limits in recovery, but it also increases your capacity to recover. This means you can do more work, which means you can increase recovery, which means you can do more work. There is a point of diminishing returns, of course, but the vast majority of people are nowhere near that point. You have to have a decent base of work capacity and recovery ability to begin with, but that is quickly attained by the beginner lifter.

Along with my main lift frequency, I also tend to train the lats during almost every work. This is generally pullups with various grips, sometimes weighted, and rows. I like to train small muscle groups multiple times a week as well; this includes neck work, calf work, forearm work, bicep work, etc. Occasionally I will go in twice a day, with the extra session just for these small muscle groups. This is pretty much the extent of my accessory work.

At least twice. Sometimes three times, when you count in a squat variation that I occasionally do on my deadlift day. I'm not doing any specific programming right now, as I have 12 days until I leave for Basic. I'm just working up to PR's on the main lifts, and doing whatever work I feel like around that.

In general, I try to squat and bench at least twice a week, deadlift once, and press once. On the high end, I will throw in variations of the lifts and squat three to four times a week, deadlift twice, bench three times, and press three times. I've found that high frequency is the absolute best training methodology for me (and for most people, really).

When I come back, I plan on squatting and benching twice a week, deadlifting once a week, and pressing twice a week, along with an additional variation of each lift at least once a week, hitting all of the lifts a grand total of 11 times per week. Contrast this to a once a week program, with a total of three or four main lifts and variations per week. I might also consider replacing the lift variations with the lifts themselves.

The thing with high frequency is that not only does it force you to know your limits in recovery, but it also increases your capacity to recover. This means you can do more work, which means you can increase recovery, which means you can do more work. There is a point of diminishing returns, of course, but the vast majority of people are nowhere near that point. You have to have a decent base of work capacity and recovery ability to begin with, but that is quickly attained by the beginner lifter.

Along with my main lift frequency, I also tend to train the lats during almost every work. This is generally pullups with various grips, sometimes weighted, and rows. I like to train small muscle groups multiple times a week as well; this includes neck work, calf work, forearm work, bicep work, etc. Occasionally I will go in twice a day, with the extra session just for these small muscle groups. This is pretty much the extent of my accessory work.

Wow nice response thanks.

I ask because I am planning on hitting every muscle group twice a week starting in a couple weeks. It seems like whenever I do, for example, chest on Monday, once thursday rolls around my chest feels completely recovered and I really feel like I could hit it again. That goes with all my bodyparts except legs sometimes they are sore for a few days. I know not having soreness doesn't mean you are fully recovered but I am going to try hitting them twice per week and see how I progress.

How consistent are you with your sleep patterns? I have found that being consistent with my sleep is the best way to recover from day to day. Even if you don't get much sleep, being consistent with it is a very good thing. Getting 6 hours every day is way better than getting 4 for four nights out of the week and then 10 the other three.